The aroma of sautéed garlic fills the kitchen as I prepare a hearty meal, a delightful blend of tender chicken and pasta. This Healthy Garlic Parmesan Chicken Pasta comes together in just 30 minutes, making it a perfect choice for busy weeknights when you crave something comforting yet nutritious. It’s a winning recipe that balances flavor and health with its wholesome ingredients.
Ideal for families, meal preppers, or anyone looking for a fulfilling dish, this pasta recipe is great for any night of the week. You can prepare it ahead of time and store leftovers for easy lunches throughout the week.
Why You’ll Love This Recipe
- It features whole wheat pasta for added fiber and nutrients.
- The creamy garlic Parmesan sauce strikes the perfect balance of flavors.
- Baby spinach adds a pop of color and nutrition without additional cooking.
- This dish comes together in under 30 minutes.
What You’ll Need
Gather these ingredients to make this delicious pasta dish:
For the Pasta
- 8 oz whole wheat penne or fettuccine
For the Chicken
- 2 tbsp olive oil
- 1 lb boneless skinless chicken breasts, cubed
- 1/2 tsp paprika
- 1/2 tsp Italian seasoning
- Salt and black pepper, to taste
For the Sauce
- 3 cloves garlic, minced
- 1 tbsp whole wheat flour
- 1 cup low-sodium chicken broth
- 1/2 cup low-fat milk (1% or 2%)
- 1/2 cup plain non-fat Greek yogurt
- 1/2 cup freshly grated Parmesan cheese
For Serving
- 2 cups baby spinach (optional but recommended)
- Fresh parsley, chopped (for garnish)
Use low-sodium broth for a healthier option.
Substitutions & Swaps
- Whole wheat pasta can be replaced with gluten-free pasta.
- Greek yogurt works well with sour cream.
- Low-fat milk can be substituted with unsweetened almond milk.
- Baby spinach can be swapped for kale or arugula.
How to Make It
Follow these steps for a delicious homemade meal.
Cook the Pasta
Bring a large pot of salted water to a boil and cook the pasta according to package instructions until al dente. Drain the pasta and set aside, reserving a bit of the pasta water.
Season and Cook the Chicken
Heat olive oil in a large skillet over medium-high heat. Season the cubed chicken with paprika, Italian seasoning, salt, and pepper. Cook the chicken for about 5-7 minutes, or until it’s golden brown and fully cooked through.
Build the Garlic Parmesan Sauce
In the same skillet, add minced garlic and sauté for about 1 minute or until fragrant. Sprinkle the whole wheat flour over the garlic, stirring for another minute. Gradually pour in the chicken broth, whisking to combine and thicken the sauce.
Add Greek Yogurt and Cheese
Lower the heat and stir in the low-fat milk, Greek yogurt, and properly grated Parmesan cheese until creamy and smooth. If the sauce is too thick, add a splash of the reserved pasta water to reach the desired consistency.
Combine and Finish
Add the cooked pasta and baby spinach to the skillet, tossing until everything is well coated and the spinach wilts slightly. Adjust seasoning if needed and remove from heat.
Serve Hot
Garnish with fresh parsley before serving, and enjoy your Healthy Garlic Parmesan Chicken Pasta warm!
How to Store It
Fridge: Store in an airtight container for up to 3 days.
Freezer: No, cream-based sauces do not freeze well.
Reheat: Microwave for 1-2 minutes or until heated through.
Tips for Best Results
- Ensure chicken is cut into uniform pieces for even cooking.
- Don’t overcook the garlic to avoid bitterness.
- Use fresh Parmesan for the best flavor and texture.
- Consider adding sautéed mushrooms for an extra layer of umami.
Serving Suggestions
- Pair with a fresh side salad for a complete meal.
- Serve alongside garlic bread for extra flavor.
- Great for busy family dinners or meal prep lunches.
